Healthy Fried Rice
- Number of Servings: 4
Ingredients
- 2 sprays non-fat cooking spray- 4 large egg whites- 1/2 cup scallions, chopped, green and white parts- 2 medium garlic cloves, minced- 1/2 cup carrots, diced- 2 cups cooked brown rice, regular or instant, kept hot- 1/2 cup frozen green peas, thawed- 3 tbsp low-sodium soy sauce**If desired, you can add 12 oz. diced chicken breast (not included in calculation)
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add carrots (and chicken if desired); saute until carrots are slightly soft and chicken is golden brown and cooked through, about 5 minutes.
Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Makes 4 servings, approx. 1 cup each. (6-1 cup servings with chicken)
Number of Servings: 4
Recipe submitted by SparkPeople user LACIE1221.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add carrots (and chicken if desired); saute until carrots are slightly soft and chicken is golden brown and cooked through, about 5 minutes.
Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Makes 4 servings, approx. 1 cup each. (6-1 cup servings with chicken)
Number of Servings: 4
Recipe submitted by SparkPeople user LACIE1221.
Nutritional Info Amount Per Serving
- Calories: 172.8
- Total Fat: 1.3 g
- Cholesterol: 0.0 mg
- Sodium: 562.5 mg
- Total Carbs: 32.1 g
- Dietary Fiber: 4.3 g
- Protein: 9.5 g
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